Core TBOMBS and Steinls

October 11, 2018

WHEN: 10/11/2018
QIC: Knope
PAX: 16 Seed, Awesome Baby, Brick, Cake, Cardiac, Cosmo, Falwell, Floyd, Kia (Respect!), OPEC, Slow Pitch, Weed ‘n Feed, White Chocolate, Knope

I was prepared today with two different workouts; the primary workout was a “redo” from a botched Q that I led at this site back on 8/23.  It was so bad, I didn’t even do a backblast.  The other workout was  weather dependent, with the need for heavy rain.  With a decent morning weather wise, we were on for the redo.  As we neared 0530, 13 PAX in addition to YHC appeared through the gloom for a solid morning of work.

Before we got underway, YHC called attention to today being National Depression Screening Day.  One of the many reasons that F3 was founded was to combat “Sad Clown Syndrome”.  A “Sad Clown” is  a man with decelerating fitness, fellowship or faith; all three of which can lead a man towards depression.  According to the organization, Screening for Mental Health, the lifetime rate of depression is 8% in men, and 12% in women.  Doesn’t seem like a big deal, right?  It is a big deal, because it’s believed that men are much more less likely than women to seek help.  Men, being who we are, often don’t talk about things, and don’t seek treatment for depression until the symptoms begin to show themselves physically.  (Pause here, think about how open you are about how you feel, especially if its bad?) I’ve heard somewhere that the average age of a man in F3, is 43.  While suicide is the leading cause of death for men under 35, middle aged men have the highest risk of death by suicide (h/t to Screening for Mental Health).   Some other interesting stats on depression from SMH:

  1. Only about half of Americans diagnosed with depression receive treatment.
  2. Up to 80% of those who received treatment for depression show signs of improvement in 4-6 weeks.
  3. Only about 50% of veterans who need mental health services seek it out, and just over half of those receive adequate care.
  4. Other related issues are PTSD and Generalized Anxiety Disorder (GAD)

Sorry to be Debbie Downer fellas, but when was the last time you thought about whether you’re depressed, and talked to someone about it?  Today is the day to do it.  If you’ve had some gray days that you just can’t shake, then check this link out… http://helpyourselfhelpothers.org/.  I’m certainly not a doctor, but as someone who’s been diagnosed with depression, its not bad to talk about it; the hardest time is acknowledging it.  F3 is more than working out in parking lots, its about a brotherhood that watches out for each other.

The other thing mentioned this morning was that I met up with Poehler from F3 Greensboro a couple weeks ago at a conference in Indianapolis.  He and I swapped some exercises that I was going to introduce today.

With all of that, we got started…

Warm Up

SSHx 25

Good mornings x 12

WMH x 12

Porta-John Chinooks  x 12 (This is a Chinook in a low squat hold, like a hover above a port a john)

Right Legged Steinl (High plank hold x 30 count, Chilcutt x 30 count, 5 Merkins, 10 Right Legged Peter Parkers, 10 Right Legged Mountain Climbers, 10 Right Legged Parker Peters, 5 Merkins).

Left Legged Steinl (Same as above, but Left Legged)

The Thang

YHC explained the workout and how it would go with 14 guys.  Everyone partnered up (size didn’t matter), and we moseyed to the rock pile to pick up one rock per partner, except team #7, who picked up two rocks.  After rock pick up, we moseyed to the Championship Soccer Field.

On the field YHC had six perimeter stations set up, and an center cone, like a spoked wheel.  Pairs 1-6 each started at one spoke, and took turns with a TBOMBS Exercise in the center, or on a core exercise on the perimeter.  Once both partners had done both exercises they went to the next spoke.  Pair #7 started with their two rocks playing “Beep Beep I’m a Jeep, Clank Clank I’m a Tank”.  When a pair was done with the squat spoke, they moved to Beep Beep.   The center exercises with rocks were:

Tricep Extensions

Bent-Over Rows

Overhead Press

Mufasa Raise

Bicep Curls

Squats

The perimeter exercises were:

J. Los x 30

LBC x 30

Box Cutters x 30

Flutters x 30

Outlaws x 30

Hello Dollys x 30

Then of course, we had Beep Beep, I’m a Jeep going too.

Mary

Air Squats x 50

Johnny Dramas x 50

Cobra Stretch x 20 count

Right Leg Runner’s Stretch, x 15 count

Left Leg Runner’s Stretch x 15 count

COT

The F3Churham Gear Store is open, order now!  For a size example, Cake wears an XL sweatshirt.

Five PAX have been scouting a site in the RTP.

Prayers for Bell’s as he recovers from the 7 stitches he received while crab fishing.

Prayers for the people in the path of Hurricane Michael.

Falwell is moving to Greenville, SC, prayers to his family and him during this transition.  Thank you for being a part of F3Churham.

YHC took us out.

As always, it was a pleasure to have the opportunity to lead this morning, SYITG!